Fitness for City Professionals
Evidence-led training, nutrition and recovery guides for busy professionals who need a plan that works outside a perfect week. Written by Bruno Dalledone, personal trainer at St Paul’s in the City of London.
Training and Muscle
Build a plan that survives demanding weeks and supports measurable progression.
- Why City of London Professionals Struggle to Build Muscle (And How to Fix It)
Long hours, client dinners, and chronic under-recovery are silently working against your physique goals. Here's the framework City professionals actually need.
- Body Recomposition After 30: Yes, City Professionals Can Do It — Here's Why They Shouldn't
Losing fat and building muscle simultaneously is technically possible. For most City professionals, it's the wrong strategy — and the slowest path to the physique they're actually after.
- Why Your Training Programme Keeps Breaking (And How to Build One That Doesn't)
Most fitness programmes fail City professionals not because of discipline, but because of design. Here's what a resilient programme actually looks like.
Nutrition and Real Life
Make useful nutrition decisions around client dinners, work pressure and imperfect routines.
- The 3 Nutrition Mistakes Killing Your Progress (Even When You Think You're Eating Well)
Most City professionals eating 'well' are making the same three structural mistakes that silently stall fat loss and muscle gain. This is how to identify and fix them.
- The Client Dinner Protocol: How to Stay on Track Without Ordering a Side Salad
If you work in the City, client entertaining is part of the job. Here's a practical framework for navigating restaurant meals without looking awkward or derailing your progress.
Recovery and Desk Work
Review sleep, training load and the effects of long hours at a desk.
- The Desk-Worker Body: Movement Habits, Training and Evidence Limits
Desk work can shape movement habits and training tolerance. Explore the biomechanics, evidence limits and coaching decisions that may support strength around your working day.
- The Sleep Debt Problem: Why City Professionals Can't Out-Train Six Hours a Night
Cutting sleep to fit in more training is one of the most counterproductive things a City professional can do. Here's the physiology — and a practical fix.
About These Guides
Bruno Dalledone explains the evidence and coaching decisions behind training, nutrition and recovery for busy professionals. Individual results vary.
About Bruno and His Approach →